5 April Workout

Here is an oldie, but  a goodie:

20 minutes of:

5 pullups

10 pushups

15 air squats

Most rounds in twenty minutes wins!

Good luck!

29 March Workout "Ramona"

Here is this week's workout from the Djibouti North Parallel Crossfit group.  Fastest time wins!

70 jumping squats (1 count = air squat until thighs and butt parallel to deck, push off ground and jump)

60 v-ups (1 count = laying on your back, arms stretched out above you, elevate arms and legs to touch one another)

50 burpees

40 box jumps ( min 24")

30 4-count flutter kicks

20 hiccups (half a burpee -  fall to ground, push up, bring feet to hands go back to ground; this counts as one)

Good luck!

22 March Workout

In the spirit of the Navy's upcoming PFA...

For time:
run 1/4 mile
50 push-ups
60 sit-ups
run 1/2 mile
40 push-ups
50 sit-ups
run 3/4 mile
30 push-ups
40 sit-ups
run 1 mile
20 push-ups
30 sit-ups

Push-ups and sit-ups are Navy standard.

Good luck!